• reading books right before bed: i know you'll really not want to and you might get bored but it has improved my sleep which then improves my mental health. if you need happy book suggestions let me know!

• writing in a diary every time you get those nasty thoughts: i do this and it really does let out my anger and sadness. just every time you get these feelings (im a coward, im so sad, my mood is ruined, this karen at work is being mean) write it down.

• try to replace bad thoughts with good ones. every time you get a mean or deprecating thought, say something good too. for example, if you get a thought telling yourself you're worthless, say "i'm good at ___, though" or "i have ___ going for me at least"

• stay away from your phone: it sucks, and it's painful, but apps like tiktok, twitter, instagram, and snapchat can be hella addicting and eventually damaging. you can do anything to replace that screen time - read, write, draw, cook, take a walk, etc.

• listen to happy music during an episode. if you listen to sad shit while you're already sad it's gonna make things worse. bands like Of Monsters and Men, Aurora, WILD, Dayglow etc. have saved my life. because every time ill be sobbing and ready to turn on the neighbourhood or something, ill listen to these instead.

• meditate! there are a ton of free apps that have meditation features. they help clear your head and release natural chemicals like serotonin. they also serve as a nice distraction. try the app Calm, it works wonders!

depression is really hard, and i understand that. ive been dealing w it for years. but trust me, it will get better. you're strong. you can get through this

hi! i get these feelings too, and i know it's hard (especially right now). i don't know you, but i do know that so many people would care if you were gone. it'll feel like that right now, but it will get better. i know its cliche but it will. i'm gonna comment some methods my therapist taught me on how to get past these feelings.

love,

t